Are you currently training the Snatch & Clean and Jerk? Looking to improve your 1 rep max? Here is a simple progression we have used with one of our individual design clients. This specific clients priority was to improve her front squat the previous cycle, we then progressed this training cycle into more intensive weightlifting focus. Both cycles resulted in PRs (Front Squat Increase + Sn/CJ Increase)
The previous 6 weeks was used to establish new maxes in the squats (back/front squat), which did happen. This cycle mentioned has volume % in squatting and more intensive weightlifting with weightlifting technical work.
Here is the program:
Wk 1:
Monday:
A. Squat Snatch, 1 rep every min x 10 minutes – 5 minutes @ 75%, 5 minutes @ 84%
B. Power Clean. Jerk Dip. Split Jerk 1.2.2 every 1:15 min x 8 sets – 4 sets @ 70%, 4 sets @ 74%
Tuesday:
Front Squat @ 20×1, 5 reps @ 75% x 3 sets, 3-4 min b/t
Thursday:
A. Squat Clean & Split Jerk, per 1:30 min x 10 sets – 4 sets 70%, 3 sets @ 75%, 2 sets @ 80%, 1 set @ 83%
B. Snatch High Pull. Above Knee Hang Squat Snatch. Snatch Balance 1.1.1 every min x 10 minutes – 5 min @ 65% 5 min @ 68%
Friday:
Back Squat @ 20×1, 5 reps @ 75% x 3 sets, 3 min
Wk 2:
Monday:
A. Squat Snatch, 1 rep every min x 10 minutes – 5 min @ 76%, 3 min @ 84%, 2 min @ 88%
B. Power Clean. Above Knee Hang Squat Clean. Jerk Dip 1.1.2 every min x 10 minutes – 5 min @ 70%, 5 min @ 76%
Tuesday:
A. Front Squat @ 20×1, 4 reps @ 80% x 3 sets, 3-4 min b/t
Thursday:
A. Squat Clean & Split Jerk, 1 rep every 1:30 min x 10 sets – 5 sets @ 70%, 3 sets @ 80%, 2 sets @ 86%
B. Paused Squat Snatch. Hi-Hang Squat Snatch 1.1 every min x 10 minutes – 5 min @ 60%, 5 min @ 68%
Friday:
Back Squat @ 20×1, 4 reps @ 80 % x 3 sets, 3 min
Wk 3:
Monday:
A. Squat Snatch, 1 rep every min x 9 minutes – 3 min @ 80%, 3 min @ 84%, 2 min @ 88%, 1 min @ 92%
B. Paused Squat Clean. Jerk Dip. Split Jerk 1.2.1 every min x 10 minutes – 5 min @ 70%, 5 min @ 76%
Tuesday:
A. Front Squat @ 20×1, 3 reps @ 85% x 4 sets, 3 min b/t
Thursday:
A. Squat Clean & Split Jerk, 1 rep 1:30 min x 8 sets – 4 sets @ 76%, 2 sets @ 83%, 1 set @ 86%, 1 set @ 93%
B. Power Snatch. Above Knee Hang Squat Snatch. OHS 1.2.3 every 2 min x 5 sets – 2 sets @ 60%, 2 sets @ 64%, 1 set @ 68% – really focus on making these perfect
Friday:
Back Squat @ 20×1, 3 reps @ 85% x 4 sets, 3 min
Wk 4:
Monday:
A. Squat Snatch, 1 rep every min x 8 minutes -2 min @ 80%, 2 min @ 84%, 2 min @ 88%, 1 @ 92%, 1 min @ 96%
B. Power Clean. Split Jerk 1.2 every min x 10 minutes – 5 min @ 70%, 5 min @ 76%
Tuesday:
A. Front Squat @ 20×1, 2 reps @ 90% x 5 sets, 3 min
Thursday:
A. Squat Clean & Split Jerk, 1 rep every 2 min until a tough set – start @ 70% + 10lbs every 2 min until a tough set
B. Floating Squat Snatch. Snatch Balance 2.2 every 1:15 min x 6 sets – 3 sets @ 60%, 3 sets @ 68%
Friday:
Back Squat @ 20×1, 2 reps @ 90% x 5 sets, 3-4 min b/t
Wk 5:
Monday:
A. Squat Snatch, work to a single
B. Squat Clean & Split Jerk, 1 rep every 45 sec x 10 reps – 6 reps @ 76%, 4 sets @ 80%
Tuesday:
A. Front Squat @ 20×1, 1 rep @ 95% x 5 sets, 4 min
Thursday:
A. Squat Clean & Split Jerk, work to 85% for a single
B. Squat Snatch With No Jump – work to a single
Friday:
A. Back Squat @ 20×1, 1 rep @ 95%x 5 sets, 4 min b/t